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PSKC CrossFit - CrossFitView Public WhiteboardMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Box Jumps (Step Ups) Wallballs- (20/14) (14/10) (Airsquats) BEGINNERS: 3 Rounds...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryGoblet Squat (15/12/10)* Increase weight each setMetcon (Time)3 X Max Effort Wall SitMetconMetcon (AMRAP - Rounds)20 MIN EMOM Every minute complete 5x Burpees 10x Air Squats 5x DBL KB Push Press (53/35) Mod- decrease reps so you can complete each minute with...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (6x1 at 90%)(no all out set)AccessoryFront Rack Reverse Lunges (3x16 (8 each leg))w/ barbell at a moderate weight(alternate legs)MetconMetcon (Time)This is a SPRINT! 21-15-9 Deadlifts (225/155) (185/125) (135/95) T2B (K2E) (T2R)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Kettlebell Kalsu 100 KB Thrusters for Time 5 x Burpee EMOM Kettlebell Options will be given: Dbl KB: 44/26 Single KB: 62/44 Scale accordingly...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Yo Reps! 60 Deadlifts (135/95) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 15 Minute Cap If you complete before the cap, you will rest until the 15 minute mark.MetconMax Bear Complex (AMRAP - Reps)At the 15 Minute Mark, 5...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)NFT 3xMax Rep Pull Up 3 x 10 Push Up 3 x 20 Banded Pull Aparts Metcon 3 x 7 Min AMRAP A: 10 x Wall Ball 10 x Walking Lunge 100m Sprint -2 Min Rest - B: 8 x T2B/K2C Farmers Carry Up/Back Turf 8 x Goblet...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not for time A: Partner Up 100 Wall Ball Sit Ups- Each P1 Plank P2 WBSU Switch whenever necessary until each complete B: 20 Min AMRAP (not Partner) 2-4-6-8-10 etc...

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